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Counting the fat
Counting the fat
The amount of fat you can eat will depend on the number of calories you consume. The number of calories you need depends on whether you are a woman or a man, a young active person or a sedentary middle- aged person, and so on. Generally speaking, men need more calories than women and young people more than older ones. Physical activity increases caloric needs.
Remember, the amount of fat in your diet includes both the fat added to food and the fat which exists naturally in food. By choosing wisely and counting the amount of fat in individual foods and ingredients you use in recipes, you can control the total amount of fat in your diet. To determine calorie equivalents for fat, figure 1 teaspoon of fat equals 5grams, and each gram of fat contains calories, so 1 teaspoon of fat contains 5 calories.
Read labels on products. Fat is often listed in grams. Notice particularly the fat content of dairy products and nuts. And beware of non-dairy) dairy products. They often contain high amounts of coconut or palm oil.
At the end of the day, add the total number of teaspoons of fat consumed. See how this compares with the number of teaspoons permitted for the number of calories you allow yourself.
Fat Content of Various Foods
| Food |
Amount |
Total Fat in grams |
Total fat in teaspoons |
| VEGETABLES |
|
None |
none |
FRUITS except:
Olives
Avocado |
5 small
½ |
None
4
16 |
None
1
3 |
GRAIN PRODUCTS
Pasta (no egg)
Rice
White
Brown
Breads, average
White
Whole wheat
Raisin |
1 c.
1 c.
1 c.
1 slice
1 slice
1 slice
1 slice |
0.5
0.2
0.9
0.6
0.7
0.7
0.6 |
-
-
-
-
-
-
- |
NUTS & SEEDS
Cashews
Walnuts
Almonds
Sunflower seeds
Peanuts(dry-roasted) |
1oz = 14 large
1 oz = 15 halves
1 oz = 25
¼ c.
¼ c. |
13.1
15.1
16.2
16.8
17.6 |
2.5
3
3¼
3¼
3½ |
| LEGUMES |
1 c. |
Less than 1 |
- |
FISH, SHELLFISH,POULTRY,MEATS(cooked)
White flesh fish
Shell fish
Salmon, pink
Chicken,turkey,no skin,white
Chicken,turkey,no skin,white
Beef
Salmon, Chinook
Pork, lamb
Ground beef, 25%fat |
3 oz.
3 oz.
3 oz.
3 oz.
3 oz.
3 oz.
3 oz.
3 oz.
3 oz. |
0-1
0-1
3.2
4
8.4
8.5
13.3
12
21.5 |
-
-
¾
1
1¾
1¾
2-2/3
2½
4½ |
EGGS
White
Yolk
Whole egg |
1
1
1 |
0.5
5.5
6 |
-
1
1¼ |
FATS & SPREADS
Catsup, mustard
Peanut butter
Butter
Oils-all |
1 Tbsp.
1 Tbsp.
1 Tbsp.
1 Tbsp. |
< 1
8
14
14
|
-
1½
3
3
|
SNACKS
Popcorn, plain
Corn chips
Popcorn, buttered
Chocolate chip cookies
Chocolate cupcake
Chocolate bar
Potato chips |
1
½ c.
1 c.
2
1
1 oz.
1 oz. |
<1
6
2
4.4
5
10
12.5 |
-
1¼
½
1
1
2
2½ |
FAST FOODS
Pizza, cheese, mushroom
Typical milkshake, chocolate
French fries |
1 slice
1
1 serving |
4.4
8.4
14 |
1
1¾
3 |
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